Band External Rotation

DESCRIPTION/INSTRUCTIONS:

  1. Tie a band around the post of a squat rack or similar.

  2. Grab the band with the arm furthest away from the band and hold your arm at 90 degrees with your upper arm up against your side.

  3. Step out a bit so that there’s tension on the band.

  4. Rotate your arm out against the band without allowing your upper arm to lose contact with your side, then return to the start position.

HELPFUL CUES:

  1. Try pinching a rolled up towel or yoga mat between your upper arm and your side. This will ensure good form, as if you move your upper arm away from your side the towel will drop.

  2. Keep the band tension light. You do not need a ton of tension to get an effective training stimulus during this exercise.

COMMON MISTAKES:

  1. Moving your upper arm out away from your body. This allows the deltoids to take over the exercise instead of the rotator cuff muscles.

  2. Not rotating far enough back. Rotate your hand out as far away from your body as you can without allowing your upper arm to leave your side.

COMMON VARIATIONS:

  1. DB External Rotation